There are many significant reasons why you would want to prevent inflammation by consuming certain foods and vitamins. From improved cardiovascular health to slowing the natural aging process of your skin, when foods and vitamins with anti-inflammatory properties are eaten daily, most people will notice vast changes in their health with some small changes in their diet.
Low-grade inflammation can even create a dangerous environment in your body for diabetes, Alzheimer's disease or cancer.
Omega 3s: Grass Fed Livestock and Cold Water Fish
Choose to eat beef or animals that have been grass fed instead of livestock that have been fed grain. Cattle and animals that graze on live grass are known to have higher levels of omega 3s in their muscle. Omega 3s are a beneficial fatty acid that helps reduce inflammation in the body. These powerhouse fatty acids are known to reduce the effects of prostaglandins, hormones that can increase inflammation and thrombosis.
You can also eat two servings of wild caught cold-water fish a week to get the required amount of Omega 3s to reduce inflammation. These cold water fish include salmon, tuna and sardines. Some people simply choose to take Omega 3 pill supplementation each day. The drawback to the pills is they are very large and difficult to swallow and many people report a fishy-after taste from the fish oil capsules.
Fruits and Vegetables
Eat five servings daily of fresh fruits and vegetables to receive beneficial anti-inflammation benefits. Make sure to consume as many different colored fruits and vegetables as possible to ensure maximum benefit. Each color in the fruit or vegetable signifies a different vitamin present. Anti-inflammatory antioxidants are naturally present in fresh vegetables like kale, broccoli, garlic, onions, tomatoes, blueberries, blackberries, cherries and more.
Olive Oil
Choose to use cold pressed olive oil as your preferred source of fat for salad dressings or for drizzling on your pasta. Olive oil is a strong source of oleic acid, which is known to be an anti-inflammatory fat. It was found by researchers writing in the Journal of American College of Nutrition that people who consumed increased levels of oleic acid had better insulin function and their blood sugar levels were lower. Inflammation and diabetes have been found to be interrelated.
Vitamin E and Vitamin D
Take 400 IU of Vitamin E daily to prevent inflammation and to protect the cellular membranes in your body. Additionally, supplementation of about 50 micrograms of Vitamin D may not only act as an anti-inflammatory agent, but could help prevent cardiovascular disease. Vitamin D also may help control blood pressure and improve muscular function. Many doctors consider heart disease as an inflammatory disease of the blood vessels so by taking a vitamin known to reduce inflammation in the body, be assured this effect has positive benefits to your heart's health.
Green Tea
Drink green tea to reduce inflammation in your body. Green tea contains anti-inflammatory antioxidants that may also help reduce the risk of cancer or heart disease. It is suggested you drink at least a cup a day.
Foods That Cause Inflammation
Highly processed foods high in sugar and starches increase inflammation. These high-glycemic foods raise your blood sugar levels and cause dangerous inflammation in your body. Although you can take a daily course of aspirin or ibuprofen to reduce inflammation, there are harmful side effects from taking these over-the-counter drugs every day. Many doctors agree that eating a healthy diet can reduce the need for medications to reduce inflammation.
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